This 10-minute cucumber salad is sure to become an instant favorite for those on the low FODMAP diet. The umami flavours of ginger, soy sauce, and sesame pair perfectly with grilled meats, fish, or tofu. Serve this salad as a side dish or add it as a topping to rice bowls or stir fry. Absolutely delicious!
Is cucumber low FODMAP?
Yes, cucumber is low FODMAP and you can eat quite a bit on the low FODMAP elimination diet. English cucumber is only moderate in FODMAPs around 5 cups, so this is a very flexible vegetable to use in your favourite low FODMAP meals. In this recipe, I’ve used english cucumber, but you could also use Lebanese Cucumbers or Persian cucumbers – whichever option you choose, you would need approximately 4-5 cups of diced cucumber.
Low FODMAP Soy Sauce: What to Look For
Soy products can be tricky to navigate on the low FODMAP diet. While soy beans are high in FODMAPs, fermented soy products like tempeh, miso, and soy sauce are actually much lower in FODMAPs due to the fermentation process.
Soy sauce is low FODMAP at 2 tablespoons. I typically recommend choosing low sodium soy sauce to keep salt intake moderate. Although soy sauce is not typically gluten-free, this is fine on a low FODMAP diet. However, if you need to follow a strict gluten-free diet for other health reasons, you can instead choose a gluten-free soy sauce or tamari.
Are sesame seeds FODMAP friendly?
They sure are! Having a serving of 1 tablespoon of sesame seeds is low FODMAP. In fact, most seeds are FODMAP friendly – this also includes hemp seeds, pumpkin seeds, chia seeds, sunflower seeds, and more!
How to Make Low FODMAP Cucumber Sesame Salad
Cut up your cucumbers. Start by cutting the end off two english cucumbers. Then slice them into half-rounds, about 1/4 inch thick. Place the slices into a large bowl and add 1/2 teaspoon of salt. Mix well and set aside.
Next, it’s time to make the salad dressing. In a small bowl, combine 1 teaspoon of grated ginger, 3 tablespoons rice vinegar, 1 tablespoon soy sauce, 1 tablespoon sesame oil, 1 tablespoon maple syrup, and 1/2 teaspoon sriracha. Mix the dressing well using a fork or whisk.
Come back to the cucumbers. The salt helps them to release some water – pour out any water from the bottom of the bowl and dab the cucumber with some paper towel or a clean dish cloth. If the cucumber slices are too damp, the sauce will have a more difficult time adhering to the salad.
Lastly – it’s time to mix it all together. Pour the dressing into the larger bowl with the cucumbers and mix well. Add the diced green onion and sesame seeds and mix again. I also like to add some sesame seeds on top as a garnish when serving this salad. Serve immediately or allow the salad to marinade further in the refrigerator. This is best served within 2 days of making it!
Low FODMAP Sesame and Ginger Cucumber Salad
- 2 cucumbers cut into half slices
- ½ tsp salt
- 1 tsp grated fresh ginger
- 3 tbsp rice vinegar
- 1 tbsp soy sauce gluten free if necessary
- 1 tbsp sesame oil
- 1 tbsp maple syrup
- ½ tsp sriracha or more to taste
- 4 green onions green parts only, diced
- 1 tbsp sesame seeds
- Slice off the ends of the cucumbers. Then slice into half-rounds, about 1/4 inch thick. Place the slices into a large bowl and add the salt. Mix well and set aside.
- In a small bowl, combine the grated ginger, rice vinegar, soy sauce, sesame oil, maple syrup, and sriracha. Mix well.
- Come back to the cucumbers. The salt helps them to release some water – pour out any water from the bottom of the bowl and dab the cucumber with some paper towel or a clean dish cloth.
- Pour the dressing into the larger bowl with the cucumbers and mix well. Add the diced green onion and sesame seeds and mix again. Serve immediately or allow the salad to marinade further in the refrigerator. This is best served within 2 days of making it.